WOD sunday 10.11.13

workout of the day WOD

I can feel the wind go by when I run. It feels good. It feels fast.
–Evelyn Ashford

Let out your inner speed demon at the track!


400m @ 80-85%
Dynamic Warm-up
100m power skip
200m @ 90%
100m power skip
200m @ 90%

Main Set:

200m x 6 @ 110% with 3 minutes active recovery after each repeat

400m x 6 @ 100% with 1:2 work to rest ratio

Cool down:

Jog 400-800m
Dynamic Warm-up (4-5 movements)


%’s are of your target race paces.

WOD Intensity Scores

Strength Endurance Speed
Endurance: 3

*1 = least intense, 5 = most intense

WOD sign up

Why Spartan Race WOD?

Because they are committed. Because they are hungry not to just show up and get through a Spartan Race, but they are hungry to show up and dominate the clock with a peak performance. Spartan Race is here to help you achieve your fitness goals.

As always, take the WOD as a general outline to best meet your current fitness and goals. We can’t dial into every Spartan’s workout schedule. Use these suggested WOD’s as a starting point to develop your own Spartan training regiment.

Please, always consult a medical professional before beginning or performing any of these workouts.

Teamwork is the ability to work as a group toward a common vision, even if that vision becomes extremely blurry.
— Unknown

Don’t just race with a team, train with one. Friends don’t let friends hit the snooze button.

Easy 3-5 mile run.

100-300 burpees (solo or group count)

3-5 mile run bearing weight

100-300 burpees (solo or group count)


Check out Spartan Team Racing

Hurricane Heat

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